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© 2025 Honcharuk Oleksandr

Mastery: Hefesto (Back Muscle-up) — Stage 1 (Pull-ups to the chest)

Stage goal: 10 Pull-ups to the chest ➔ Transition to Stage 2
  • Elbow joint and wrist rotation warm-up – 8 min
  • Pull-ups – 12
  • Reverse Wrist Curls – 15
  • Hammer Curls – 12
  • Bent-Over Barbell Row – 10
  • Hanging Leg Raises – 15
  • Push-ups – 12

Mastery: Hefesto (Back Muscle-up) — Stage 2 (Raising the legs to the crossbar (Straight legs))

Stage goal: 10 Raising the legs to the crossbar (Straight legs) ➔ Transition to Stage 3
  • Special elbow tendon preparation – 8 min
  • Hanging Leg Raises – 12
  • Bar Hang – 30 sec
  • Dumbbell Bicep Curl – 12
  • Wrist Curls – 15
  • Plank – 60 sec
  • Face Pull – 15

Mastery: Hefesto (Back Muscle-up) — Stage 3 ("Cocoon" to the crossbar (Cocoon to Bar))

Stage goal: 10 "Cocoon" to the crossbar (Cocoon to Bar) ➔ Transition to Stage 4
  • Elbow and rear deltoid warm-up – 8 min
  • Pull-ups – 10
  • Skull Crushers (French Press) – 12
  • Reverse Barbell Curls – 10
  • Face Pull – 15
  • Abdominal Crunches – 45 sec
  • Parallel Bar Dips – 10

Mastery: Hefesto (Back Muscle-up) — Stage 4 (Tucked Hefesto Negative (With support on the leg, 3 sec))

Stage goal: 10 Tucked Hefesto Negative (With support on the leg, 3 sec) ➔ Transition to Stage 5
  • Deep biceps and elbow preparation – 8 min
  • Pull-ups – 6
  • Parallel Bar Dips – 15 sec
  • Bent-Over Barbell Row – 10
  • Concentration Curl – 10
  • Hanging Leg Raises – 10
  • Dumbbell Shoulder Press – 10

Mastery: Hefesto (Back Muscle-up) — Stage 5 (Tucked Hefesto Hold (3 sec))

Stage goal: 10 Tucked Hefesto Hold (3 sec) ➔ Transition to Stage 6
  • Joint and forearm warm-up – 8 min
  • Pull-ups – 4 sec
  • Pull-ups – 5
  • Hammer Curls – 10
  • Reverse Fly – 15
  • Abdominal Crunches – 45 sec
  • Push-ups – 15

Mastery: Hefesto (Back Muscle-up) — Stage 6 (One Leg Hefesto Negative (3 sec))

Stage goal: 10 One Leg Hefesto Negative (3 sec) ➔ Transition to Stage 7
  • Special elbow strength warm-up – 8 min
  • Pull-ups – 4
  • Pull-ups – 5
  • Barbell Bicep Curl – 8
  • Seated Cable Row – 10
  • Hanging Leg Raises – 10
  • Face Pull – 15

Mastery: Hefesto (Back Muscle-up) — Stage 7 (Half Lay Hefesto Negative (2 sec))

Ultimate Goal: Full Element Mastery (Hefesto (Back Muscle-up))
  • Full biceps and elbow strength warm-up – 8 min
  • Pull-ups – 3 repeat
  • Pull-ups – 2
  • Barbell Bicep Curl – 8
  • Bent-Over Barbell Row – 8
  • Abdominal Crunches – 60 sec
  • Parallel Bar Dips – 12

Progression Map: Hefesto (Back Muscle-up)

  • Stage 1 ➔ 2 Transition standard
    10 Pull-ups to the chest ➔ 1 Raising the legs to the crossbar (Straight legs)
  • Stage 2 ➔ 3 Transition standard
    10 Raising the legs to the crossbar (Straight legs) ➔ 1 "Cocoon" to the crossbar (Cocoon to Bar)
  • Stage 3 ➔ 4 Transition standard
    10 "Cocoon" to the crossbar (Cocoon to Bar) ➔ 1 Tucked Hefesto Negative (With support on the leg, 3 sec)
  • Stage 4 ➔ 5 Transition standard
    10 Tucked Hefesto Negative (With support on the leg, 3 sec) ➔ 1 Tucked Hefesto Hold (3 sec)
  • Stage 5 ➔ 6 Transition standard
    10 Tucked Hefesto Hold (3 sec) ➔ 1 One Leg Hefesto Negative (3 sec)
  • Stage 6 ➔ 7 Transition standard
    10 One Leg Hefesto Negative (3 sec) ➔ 1 Half Lay Hefesto Negative (2 sec)
  • Stage 7 ➔ 8 Transition standard
    10 Half Lay Hefesto Negative (2 sec) ➔ 1 Full Hefesto (Strict, 1 rep)
  • 🏆 Final Full Element Mastery: Hefesto (Back Muscle-up)
© 2025 Honcharuk Oleksandr
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